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    Home » Lifestyle » Health and Fitness » Free Printable Food and Exercise Journal

    Free Printable Food and Exercise Journal

    Published Feb 29, 2016 · Updated Nov 1, 2021 by Ginnie · 10 Comments

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    This post was sponsored by Collective Bias, Inc. and its advertiser. All opinions are mine alone.

    Keep on top of your food and exercise goals with this free printable Food and Exercise Journal!

    Free Printable Food and Fitness Tracker in a binder.

    This post contains affiliate links.

    Did you make any resolutions this year?

    Mine were to pay better attention to what I eat, drink more water, and exercise regularly. I've been doing pretty well, and one reason why is because I've been tracking everything.

    It's one thing to make a resolution, but it's another thing to actually track your progress!

    Meal and exercise tracking sheets on a wood table.

    Free Printable Food and Exercise Journal

    To keep myself on track, I created this free printable Food and Fitness Tracker.

    This printable food and exercise diary has everything you need to keep up with your goals:

    • Daily food and fitness tracker
    • Weekly menu planner
    • Goals worksheet
    • Cover and divider pages

    Grab the free printable food diary, exercise log, meal planning worksheet, and goals tracker at the end of this post. But first, keep reading some simple healthy lifestyle tips!

    * This blog post is also available as Web Story 👉  “Free Printable Food + Fitness Tracker“. *

    A filled out meal plan with a snack in the background.

    Simple Tips for Achieving Your Diet and Exercise Goals

    I'm not claiming to be a doctor or personal trainer, and in fact, you should always consult your own if you have any questions or health concerns. But here are some things that have worked for me in the past:

    1. Create a Weekly Meal Plan

    The best way I've found to stay on top of what I eat is by creating a weekly meal.

    I love meal planning for a few reasons. There's no staring into the cupboard after work wondering what to make for dinner (the worst!), so I'm less likely to order takeout. And it makes creating a grocery list a snap. I also save my previous meal plans, which helps when I need inspiration for creating future plans.

    After each meal, I fill in the daily food and fitness tracker, whether I've followed my meal plan exactly or not.

    2. Schedule Your Weekly Exercise

    I add my weekly exercise plan to my planner. That way, it's part of my daily schedule, and I actually make time to do it.

    If for some reason you miss a workout, reschedule it for another day.

    3. Don't Let a Small Set Back Derail You

    Don't beat your self up if you do a little overindulging or miss a workout (or ten). Tomorrow is a new day, so pick up where you left off and move on.

    A stack of printable sheets, markers, washi tape, and a clipboard.

    How to Set Up Your Binder

    I used a binder to organize my printable Food and Fitness Journal. This binder has everything I need to stay on top of my goals.

    Here's what you'll need to set up your own binder:

    • free printables (find them at the end of the post)
    • card stock
    • regular printer paper
    • plastic page protectors
    • binder (look for one with a plastic sleeve on the front and spine)
    • three-hole punch
    • washi tape, decorative pens, and stickers
    • clipboard, optional

    Start by printing the free printables at full size (check your print settings). I printed the binder cover and section dividers on card stock, and I printed the daily food and fitness tracker, meal planner, and goals worksheet on regular printer paper.

    If you are setting up the binder for a year, print 52 copies of the food and fitness tracker and of the meal planner (one for each week), plus 12 copies of the goals worksheet (that way you can revisit your goals every month).

    Of course, you don't need to print everything all at once. I printed enough copies for a couple months, and I'll add more pages later.

    Printablle worksheets arranged on a wood table.

    Slide the Food & Fitness cover into the plastic sleeve on the front of your binder.

    Trim the Food & Fitness Tracker strip to fit into the plastic covering the binder spine.

    Sliding a paper into a plastic sleeve.

    A Free Printable Food and Fitness Tracker assembled in a binder.

    Next, I put the three sections (Goals, Daily Food & Fitness Tracker, and Menu Planner) in plastic sleeve protectors.

    Divider pages in plastic sleeve protectors stacked on a binder.

    Use the three-hole punch to punch holes in your binder pages.

    Hole punching a handwritten meal plan.

    Organizing Your Binder

    After punching the holes, assemble your binder in the following order.

    • Goals section divider
    • Goals worksheets
    • Daily Food & Fitness Tracker divider
    • Daily Food & Fitness Tracker pages
    • Menu Planner divider
    • Menu Planner pages

    I put goals first, because then you can review this section every day. It will keep you on track, and it's a great reminder of the things you want to accomplish. Of course, you can set up your binder whatever way works best for you!

    This printable food and exercise journal is also a great place to store anything food or fitness related, like new recipes or workout routines you find in magazines.

    Have a little fun with your binder! On my goals worksheet, I added cute washi tape to highlight my goals, and I used my favorite gel pens to write everything out.

    I also like to use washi tape to highlight things in my daily food and fitness tracker, and sometimes I'll even add stickers if I accomplish a goal, or if it's just a great day. I've found that if I make it fun, then I'm more likely to keep up with daily food diary.

    A binder with a goal sheet in it.

    A food and fitness tracker with a snack in the background.

    Don't Want to Use a Binder?

    If you don't want to create a binder, a simple clipboard is a great place to keep this free printable Food and Fitness Tracker organized.

    Simply print out the pages you need for the week, attach them to the clipboard, then store the clipboard somewhere handy.

    You can decorate a plain clipboard with wash tape, too ... how cute does that look?

    A clipboard decorated with washi tape.

    More Healthy Lifestyle Ideas

    I've got lots of other ideas to motivate you to eat better and exercise more!

    Make sure to check out my At Home Exercise Essentials! You really don't need a lot to start exercising at home.

    A collage of exercise tools.Are you starting from scratch when it comes to exercise?

    Don't beat yourself up ... check out my tips for how to ease back into working out instead.

    A planner next to a pair of tennis shoes and a water bottle.

    Are you trying to cut the junk out of your diet?

    I've got 10 easy ways to eat better that are totally doable!

    A Cutting Board Covered in Veggies

    Free Printables

    Ready to set up your food and fitness tracker?

    Click the images below to access the free printables.

    Free Printable Food and Fitness Tracker ... get a free and fun to use daily food and fitness tracker, meal planner, and goals worksheet! Perfect for keeping track of your food and fitness goals! | Hello Little Home

    Free Printable Food and Fitness Tracker ... get a free and fun to use daily food and fitness tracker, meal planner, and goals worksheet! Perfect for keeping track of your food and fitness goals! | Hello Little HomeFree Printable Food and Fitness Tracker ... get a free and fun to use daily food and fitness tracker, meal planner, and goals worksheet! Perfect for keeping track of your food and fitness goals! | Hello Little Home

    Free Printable Food and Fitness Tracker ... get a free and fun to use daily food and fitness tracker, meal planner, and goals worksheet! Perfect for keeping track of your food and fitness goals! | Hello Little Home

    Free Fitness Binder Printables ... a free printable food and fitness tracker.

    What is your favorite way to track your food and fitness goals?


    Free Printable Food and Exercise Journal
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    About Ginnie

    Ginnie is the writer, photographer, and chief content creator behind Hello Little Home. She loves trying new things (whether that’s creating delicious vegetarian recipes, exploring a new city, trying a fun DIY project, or sharing a pretty makeup look), and she hopes to inspire you to do the same! Read more about Ginnie here.

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    10 Comments
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    Judy Cooper
    1 year ago

    Hello. It won't let me print any of the documents? How do I download them without using Google Drive. Keeps saying I don't have access.

    0
    Reply
    Author
    Ginnie
    1 year ago
    Reply to  Judy Cooper

    Hi, Judy! I've fixed the links, and it should work now once you click the print button. Sorry about that. Let me know if you have any other problems ... I'm happy to help. 🙂

    0
    Reply
    Susan Dagg
    2 years ago

    Just printed these off hope they help me on my journey thank you.

    0
    Reply
    Author
    Ginnie
    2 years ago
    Reply to  Susan Dagg

    Hi, Susan! I'm so glad you found this helpful ... good luck on your journey! 🙂

    0
    Reply
    Lorraine S
    3 years ago

    Hello trying to get motivated...printed the forms all except the last one Food and Fitness Tracker would not print no matter what I did any thoughts or suggestions???

    0
    Reply
    Author
    Ginnie
    3 years ago
    Reply to  Lorraine S

    Hi, Lorraine! I'm not sure what the problem is, but maybe if you give me a little more info we can figure it out. After you clicked through to the Tracker file, did you download it to your computer before trying to print? Or did you try to print it from your browser? Whatever you did, I would try the opposite (see either download OR print from browser), and see if that works. Let me know how it goes! 🙂

    0
    Reply
    Susan
    3 years ago

    Thanks so much for the printable’s, they are going to be perfect and easy to use. Just found your site today and I am printing as I write this. Today I am starting my plan and making goals!

    0
    Reply
    Author
    Ginnie
    3 years ago
    Reply to  Susan

    I'm so glad the printables are helpful, Susan. Good luck on meeting your goals! 🙂

    0
    Reply
    Jill-Ayn
    3 years ago

    Ginnie-- Thank you so much for these pages. I needed something to track my daily eating and exercise. And don't think it's just for the young. I'm turning 73 next month!

    0
    Reply
    Author
    Ginnie
    3 years ago
    Reply to  Jill-Ayn

    You're welcome, Jill-Ayn! I'm so glad you found them useful, and you are so right, health and fitness is for everyone! 🙂

    0
    Reply

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